Beginner's Fitness Programs

We all know that doing an aerobic workout to sweat at the gym is really good for the body, but it is really hard for many of us, and we prefer the pace of a walking program. I can walk for an hour, but I can’t run for much more than 20 min. Which is better? Well, “the shorter but harder workout is better,” say University of Alberta researchers.

These researchers found that every aspect of the cardio benefits gained are significantly higher in the hard cardio workout group than in the walking group. The researchers divided a group of non-exercisers into two groups. One was a hard cardio workout group, and other group engaged in walking. Both groups gradually increased the amount of difficlty in the workout (e.g., the walking group increased the distance). After 6 months on the program, the former group achieved significantly lower blood pressure, higher lung capacity, and higher oxygen intake, and found that it felt much easier to work out.

Of course, the hard workout may not be for everyone. If you have type 2 diabetes, or joint problems, walking is safer, and is still a very effective workout.

As for beginners, I recommend mixing both types of workout. For example, if you decide to work out three times a week, you can do two days of weight training and with 20 minutes (and eventually to 30 minutes) of cardio workout using a machine at a gym, and choose one day for a long walk. In this way, you won’t be straining your body too much, and you will still get a significant cardiovascular workout benefit.

Just remember, this is a long term (in fact life-time) commitment. You cannot just do 6 months of really hard workouts and then stop there. In fact, the benefits of cardio workouts wane out in a couple of weeks after you stop working out. So plan your workout to last for the rest of your life!

Source: Traditional aerobic fitness training trumps pedometer-based walking programs for health benefits: University of Alberta – Faculty of Physical Education and Recreation May 2010.

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